Saturday 03/14/2020
Park Slope CrossFit Blog
by admin
4y ago
Despite the times, we will still be doing our total today. Please if your sick or don’t feel good don’t come to class. Other wise lets try to stay on track for the next up coming training cycle. PLEASE DOWNLOAD SUGARWOD AND JOIN THE GYM AS WE WILL BE RELEASING OUT WORKOUTS THERE!! Daily workout 10,11,12 Warm up: 20 calories on the bike 2 rds 10 baby makers 10 prone rows 10 straight leg sit ups with hamstring stretch Part A + B Three attempts at 1RM back squat Three attempts at 1RM Press Three attempts at 1RM Deadlift 1pm Olympic lifting total Three attempts at 1RM snatch Three attempts ..read more
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Friday 03/13/2020
Park Slope CrossFit Blog
by admin
4y ago
New shirts have been in as well tank tops, get them while they last! Daily workout: Warm up: 2 rds 10 goblet squat with heart beat 10 push ups 30 second plank 10 ring rows Part A: 6 rds Kb front carry Partner push pull plank 20 seconds 5  strict pull ups Part B: AMRAP 5 minutes Team sled push (one pushes down the other pushes back) 10 synchronized burpees 10 med ball sit-ups Repeat 1X ..read more
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Thursday 03/12/2020
Park Slope CrossFit Blog
by admin
4y ago
Please Download the SugarWod app if you have not already. We will be going live on this Monday with our new program. Daily workout: General Warm-up* 7 minutes of: 10 KB Deadlifts 10 KBS 10 Goblet Squats 20 Banded pull aparts Part A: 15 minutes 3 position clean -High hang -Hang -Floor     Part B: 15-12-9 DB cleans 50/35 Box jumps HSPU ..read more
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Wednesday 03/11/2020
Park Slope CrossFit Blog
by admin
4y ago
Its almost running season. MEMBERS PLEASE DOWNLOAD THE SUGAR WOD APP. AS WE WILL BE GOING LIVE ON MONDAY 03/16/2020 Daily workout: Warm up: 400 meter run then 2 rds 10 super prone rows 10 PVC dislocates 10 push ups 30 banded pull aparts Part A: Press  3-3-2-2-2 last set should be 90% of your 3RM Part B: For time: Teams of two 150/120-cal. row, switch as needed 100 T2B ..read more
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Tuesday 03/10/2020
Park Slope CrossFit Blog
by admin
4y ago
The Powerlifting club will also be doing there mock meet on Saturday at 2pm, come watch them in there singlets its gonna be awesome. Daily workout: Warm up: 20 cals on the bike barbell complex warm up: Complete two rounds with the bar of 5 snatch grip DL 5 snatch pull 5 overhead squats 5 Hang squat snatch then 1 minute couch stretch Part A: Emom 4 minutes Snatch balance 1 minute rest Every 90 seconds for 12 minutes 2 hang squat snatch Part B: 16 Minutes 1 min  Double unders 50 1 min 45 second plank (scale up to 20 second L hang) 1 min 1 rope climb ..read more
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Monday 03/09/2020
Park Slope CrossFit Blog
by admin
4y ago
On Saturday 03/14 we will be doing out CrossFit total during all the normal class times. Daily workout: 250 meter row then 90/90 1 minute a side 2 rds 10 baby makers 10 push ups with a twist 10 leg raises (strict T2B) Warm up: Part A: Back Squat 3-3-2-2-2 Last one is 90% of your 3RM Part B: 3 rds 25 cal Ass bike/500 meter row 21 KB swings 12 pull ups ..read more
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Saturday 03/07/2020
Park Slope CrossFit Blog
by admin
4y ago
Daily workout: warm up: 20/15 cals on the bike then 1 rds 5 presses with bar 5 push press with bar 5 push jerks with bar 30 seconds lats on the floor 1 minute 90/90 1 minute couch stretch Part A: Jerks 3-3-3 Part B: 20 minute ARMAP one person working while the other rest 10 hollow rocks 10 Kb swings 32/24 10 wall balls 20/14 ..read more
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Friday 03/06/2020
Park Slope CrossFit Blog
by admin
4y ago
Um… Ok.Daily workout: Warm up: 2 rds 20 mountain climbers 20 banded good mornings 20 banded pull aparts 3 perfect stretches Part A: DL 3RM Part B: 6rds down and back Sled 10 Toes threw rings 10 cal bike ..read more
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Thursday 03/05/2020
Park Slope CrossFit Blog
by admin
4y ago
From one of our first CrossFit totals back in 2013Daily workout: warm up: 3 x 3 snatch grip sotts press then 10 pvc dislocates 10 pvc overhead squats 10 baby makers 10 spiderman lunges Part A: every 1:30 for 15 minutes 1 Squat snatch (pause below knee 2 seconds) 1 overheads squat 1 snatch balance Part B: EMOM 5 minutes 1 Squat snatch 1 rope climb Rest 3 minutes EMOM 5 minutes 1 overhead squat 8 burpees over bar ..read more
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Wednesday 03/04/2020
Park Slope CrossFit Blog
by admin
4y ago
Daily workout: Warm up: 50 double unders then 3 minutes of foam rolling then 1 rd 10 pillar to plank 10 pvc dislocates 10 barbell presses 30 second side plank Part A: Press 3 x 3 (across) Part B: 3 x 8 DB Bench Part C: 3 rds for time: 500 meter row 10 HSPU 25 pull ups ..read more
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